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Warm-up

3:00 Bike or Row

then..

Lunge/Squat Complex x 3
5 Forward Lunge Each Leg
5 Cossack Squat Each Leg
5 Reverse Lunge Each Leg
5 Air Squats
5 Squat Jumps

then…

:30 Samson Stretch Each Side
:30 Pigeon Stretch Each Side

Weightlifting

Back Squat (8,8,6,6)
E4MOM for 4 sets
Set 1 – 8 reps @ 65%
Set 2 – 8 reps @ 70%
Set 3 – 6 reps @ 80%
Set 4 – 6 reps @ 85%

Metcon

Metcon (AMRAP – Reps)
20 min AMRAP
8 Double DB Thrusters (50/35)
4 HR Push-ups (Rx+ Strict HSPU)
8 Double DB Hang Clean & Jerk
4 Pull-ups (Rx+ C2B)
8 Double DB Thrusters (50/35)
8 HR Push-ups (Rx+ Strict HSPU)
8 Double DB Hang Clean & Jerk
8 Pull-ups (Rx+ C2B)
8 Double DB Thrusters (50/35)
12 HR Push-ups (Rx+ Strict HSPU)
8 Double DB Hang Clean & Jerk
12 Pull-ups (Rx+ C2B)
8 Double DB Thrusters (50/35)
16 HR Push-ups (Rx+ Strict HSPU)
8 Double DB Hang Clean & Jerk
16 Pull-ups (Rx+ C2B)
8 Double DB Thrusters (50/35)
20 HR Push-ups (Rx+ Strict HSPU)
8 Double DB Hang Clean & Jerk
20 Pull-ups (Rx+ C2B)
*Continue to add 4 reps to the Push-ups and Pull-ups each round until 20 min is up.

Brandon Shuck

Brandon Shuck

CFP Owner/Coach

Welcome to one of the most established CrossFit gyms in the South Charlotte and Ballantyne area!

Hours

Monday-Friday:
5:30am-7:30pm
Saturday:
6:30am-10:30am
Sunday:
11:00am-1:00pm

Contact

10000 Pineville
Matthews Rd.
Pineville, NC 28134

(704) 889-0190
crossfitpineville@gmail.com